Riboflavin in food exists in bound and free forms. Your small intestine absorbs the free form readily, but extracting it from bound molecules, especially in plants, takes work your digestive system may not complete. The ranking below shows total riboflavin content, which can overstate what your body actually takes in.
Animal products and fortified cereals concentrate riboflavin. If you rely on whole grains and legumes as your main sources, check whether they are fortified. Whole versions of these foods typically contain less absorbable riboflavin than refined and enriched varieties.
Plant sources of riboflavin include fortified cereals, almonds, mushrooms, and green leafy vegetables. Vegetarian diets can meet the Daily Value through dairy and eggs; vegan diets depend heavily on fortified foods and mushrooms, which contain moderate amounts. Absorption from plant sources remains lower than from animal products.
FDA daily value: 1.3 mg
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Showing 1801–1850 of 2,704 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1801 | Potato, red, flesh and skin, baked | Vegetables and Vegetable Products | 0.05 mg | 4% |
| 1802 | Grains, rice, white, glutinous, flour | Cereals, Grains and Pasta | 0.05 mg | 4% |
| 1803 | Balsam-pear (bitter gourd, bitter melon), pods, boiled, drained, with salt | Vegetables and Vegetable Products | 0.05 mg | 4% |
| 1804 | Bamboo shoots, boiled, drained, with salt | Vegetables and Vegetable Products | 0.05 mg | 4% |
| 1805 | Beans, kidney, all types, boiled, with salt | Legumes and Legume Products | 0.05 mg | 4% |
| 1806 | Beans, kidney, all types, boiled | Legumes and Legume Products | 0.05 mg | 4% |
| 1807 | Beans, pinto, mature seeds, sprouted, boiled, drained, with salt | Vegetables and Vegetable Products | 0.05 mg | 4% |
| 1808 | Beans, snap (Italian, green or yellow), canned, solids and liquid, unsalted | Vegetables and Vegetable Products | 0.05 mg | 4% |
| 1809 | Cauliflower, boiled, drained, with salt | Vegetables and Vegetable Products | 0.05 mg | 4% |
| 1810 | Cauliflower, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.05 mg | 4% |
| 1811 | Corn, sweet, canned, cream style, unsalted | Vegetables and Vegetable Products | 0.05 mg | 4% |
| 1812 | Beans, lima, baby, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.05 mg | 4% |
| 1813 | Mustard greens, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.05 mg | 4% |
| 1814 | Okra (gumbo), boiled, drained, with salt | Vegetables and Vegetable Products | 0.05 mg | 4% |
| 1815 | Parsnip, boiled, drained, with salt | Vegetables and Vegetable Products | 0.05 mg | 4% |
| 1816 | Potato, mashed, prepared from flakes without milk, whole milk and margarine added | Vegetables and Vegetable Products | 0.05 mg | 4% |
| 1817 | Sweet potato, frozen, baked, with salt | Vegetables and Vegetable Products | 0.05 mg | 4% |
| 1818 | Taro shoots, cooked, with salt | Vegetables and Vegetable Products | 0.05 mg | 4% |
| 1819 | Tofu, fried | Legumes and Legume Products | 0.05 mg | 4% |
| 1820 | Tofu, fried (prepared with calcium sulphate) | Legumes and Legume Products | 0.05 mg | 4% |
| 1821 | Corn, sweet, yellow, frozen, kernels cut off the cob, microwaved | Vegetables and Vegetable Products | 0.05 mg | 4% |
| 1822 | Candies, chocolate, dark, 45-59% cacao solids | Sweets | 0.05 mg | 4% |
| 1823 | Candies, chocolate, dark, not further specified | Sweets | 0.05 mg | 4% |
| 1824 | Cereal, ready to eat, Special K: with Red Berries, Kellogg's | Breakfast cereals | 0.05 mg | 4% |
| 1825 | Beans, snap (Italian, green or yellow), canned, seasoned, solids and liquid | Vegetables and Vegetable Products | 0.05 mg | 4% |
| 1826 | Beans, baked, homemade | Legumes and Legume Products | 0.05 mg | 4% |
| 1827 | Grains, rice, white, long-grain, regular, dry | Cereals, Grains and Pasta | 0.05 mg | 4% |
| 1828 | Salad dressing, thousand island dressing, fat free | Fats and Oils | 0.05 mg | 4% |
| 1829 | Cassava (manioc), raw | Vegetables and Vegetable Products | 0.05 mg | 4% |
| 1830 | Squash, summer, crookneck, frozen, unprepared | Vegetables and Vegetable Products | 0.05 mg | 4% |
| 1831 | Potato, french-fried, frozen, unprepared | Vegetables and Vegetable Products | 0.05 mg | 4% |
| 1832 | Vegetables, mixed, canned, drained solids | Vegetables and Vegetable Products | 0.05 mg | 4% |
| 1833 | Beets, pickled, canned, solids and liquid | Vegetables and Vegetable Products | 0.05 mg | 4% |
| 1834 | Potato, flesh and skin, baked | Vegetables and Vegetable Products | 0.05 mg | 4% |
| 1835 | Malt beverage, includes non-alcoholic beer (<0.5% alcohol by volume) | Beverages | 0.05 mg | 4% |
| 1836 | Grains, rice, white, medium-grain, dry | Cereals, Grains and Pasta | 0.05 mg | 4% |
| 1837 | Grains, rice, white, short-grain, dry | Cereals, Grains and Pasta | 0.05 mg | 4% |
| 1838 | Pepper, sweet, green, sauteed | Vegetables and Vegetable Products | 0.05 mg | 4% |
| 1839 | Potato, Russet, flesh and skin, baked | Vegetables and Vegetable Products | 0.05 mg | 4% |
| 1840 | Soup, Italian wedding, ready-to-serve | Soups, Sauces and Gravies | 0.05 mg | 4% |
| 1841 | Cereal, ready to eat, Shredded Wheat'n Bran: spoon size, Post | Breakfast cereals | 0.05 mg | 4% |
| 1842 | Cherry, sweet, frozen, sweetened | Fruits and fruit juices | 0.05 mg | 4% |
| 1843 | Squash, summer, crookneck, frozen, boiled, drained | Vegetables and Vegetable Products | 0.05 mg | 4% |
| 1844 | Sweet potato, boiled without skin | Vegetables and Vegetable Products | 0.05 mg | 4% |
| 1845 | Squash, winter, hubbard, baked | Vegetables and Vegetable Products | 0.05 mg | 4% |
| 1846 | Celery, boiled, drained, with salt | Vegetables and Vegetable Products | 0.05 mg | 4% |
| 1847 | Sweets, syrups, table blends, corn, refiner's syrup and sugar | Sweets | 0.05 mg | 4% |
| 1848 | Tomato, yellow, raw | Vegetables and Vegetable Products | 0.05 mg | 4% |
| 1849 | Snacks, popcorn, unpopped kernels | Snacks | 0.05 mg | 4% |
| 1850 | Sauce, cocktail, ready-to-serve | Soups, Sauces and Gravies | 0.05 mg | 4% |
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